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Chest shoulders, triceps abs
Did not go heavy just 3-4 sets of each of around 12-15 reps, starting super light and working up except triceps dips on Paralell bars I could not do one lol, so I just got into the top position and did holds while lowering slowly. Hopefully over the next few weeks I can start doing some chest/tricpes dips and the various chins again
Incline Machine press
Incline Db Flyes
db bench press
db pullovers across bench
side db raises
rear delt machine
seated machine press
dips(holds on parallel bar
incline db extension
one arm rev pushdown
hang leg raise
lying leg raise(small swiss ball between legs
swiss ball crunches

Going to do a 3 way split until my strength, intensity, rest periods are where I want them and my recovery needs increase, from that point I will go to a 4 way or 5 way split

Hav not tried the hyper yet(tomorrow) but that leg press is something else, basically the kind in which whatever weight you have on there, multiply how it really feells by 2/2 and a half. Not the kind of machine you load up 4-5 pltes per side and do 15-20 reps lol

anyways my workout was as follows

Gregg Presses 4x70,40,25, then 13 slow positives followed by 5 fast full reps. My first leg workout in a while, first time on this fred flinstone contraption and first time trying greggs workout so I did not use alot of weight and doing full reps I did not half to, example used the stopwatch on my phone and the first set of 70 took almost 2 and a half minutes and those were non stop reps so the tempo was around 1 sec up, 1 sec down for the most part. and full reps, not this partial cuntface stuff I see everyone doing.

Standing calf 3x25 bodyweight just slow up and down with a squaeeze and flex at top
seated calf 3x20-25(this machine is wayy older than me)
front calf 3 x25 holding at top

again like the other days just working my way back up did progressive sets of 12-15 unless otherwise stated
wide front pulldowns 3 sets
v bar close grip pulldowns 3 sets
db one arm row old school style off bench hold at top and bottom 3 sets
machine shrugs(one of those adjustable bench to shoulder press set ups life fitness I believe will take photo tomorrow) 3 sets
hyperextension 3 sets- bodyweight only
rope face pulls(to forehead) 3 sets
incline db 3 sets
ez bar curl 3 sets
pulldown 2 arm curls 3 sets (sit at a pulldown machine with a short bar/ close grip curl it from overhead to back of neck)
reverse wrist curl off preacher bench 3 sets(put you elbows on top of preacher with arms out off bench parallel to floor, really puts the forarms in a cool position to contract)

Oh just to note, I am sore as fuck from doing gregg's leg press routine and being it was the first one it was neither heavy nor the kind of intensity/point of failure compared to what I will be able to do 1-2-3 months from now.

getting to that point where I just want to do one major part a day again with more concentration, intensity etc put into one part plus a small part like abs, calves, forearms or traps. Right now I am just going through the motions getting a feel for everything again, I feel refreshed when I finish but that yearning is coming back so that is a good thing

Subday November 12, 2017
Chest, calves, abs
Machine Incline progressive warm ups then 5x12 same weight
flat db flyes warm up then 5x12 same weight
flat db bench 1 warm up then 5x12 same weight
incline db pullovers 1 warm up then 5x12 same weight
i arm machine flyes 1 warmup then 5x12 same weight no rest just back and forth
2 flye machines, used the first one on left for the one arm flyes, the one on right will be used next time for 2 arm machine flyes

Basically on most moves I rested between 30-45 seconds. I missed training like that with moderate weights, low rest, etc. And over time in the past I was able to work up to some pretty decent poundages for mutiple sets of xyz rep range I chose with the same weight for mutli sets with not alot of rest. Plus the pump is awesome. When I can do the same reps with xyz weight for all sets then I increase it the next time I do that movement. If not stays the same. The weights are still pretty light for my own standards but being I am not back long they do become laughably challenging all things considered by the thrid to fourth sets of most movements. That being said I completed all sets and reps with the respective weights today
I just noticed that the dumbells only go up to 80lbs each at this gym, so since I will be here at least a bit it will be a while before I can complete 5 sets of 12 on presses with 80 lbs dumbells lol

Anyways I am glad to be back. Next workout is Back, traps and forearms

RANT TIME. WE NEED TO ALL STOP CALLING THE ROWS WHERE WE PUT A BARBELL IN THE CORNER, TAKE A SMALL V-VAR, PUT IT UNDER THE BARBELL AND ROW "T BAR ROWS) THEY ARE FUCKING V BAR ROWs, BECAUSE IT IS A V BAR WE USE. IF YOU PUT A SMALL STRAIGHT BAR UNDER THE BARBELL AND ROW IT,, WHICH YOU CAN DO ALSO, THEN IT IS A T-BAR, UNTIL THEN LEARN TO SPELL.

seated calf, 1x100(all full reps), 1x75(all full reps), 1x50(all full reps) 1x25(slow fucking full reps)
rear delt machine(arms are a little above shoulder level, hits rear delts better in my opinion) 1x80(all full reps), 1x40(AFR), 1x25(AFR), 1x as many possible slow full reps followed by a bunch of partials to failure), believe I got 12 slow)
side db raise 1x70(full reps), 1x40(full reps), 1x25(full reps), 1x10 slow full reps followed by a bunch of partials to failure
all sets above including calves I started light and add weight on each set, rested about a minute between all sets
seated machine press 1 warmup, 3x12(very light and slow as I could barely lift my arms above my head I had such a good pump)

I am going to do this with all bodyparts every other round I do them, and more conventional sets reps like the past couple days on the other times

all 6-8 reps are done with a slow tempo with a stretch at bottom and contract at top
10-12 a bit more tempo, than 6-8
15-20 up and down more pumping style

Back, traps
close grip pulldown(v Bar) 4x6-8(60,75,90,105)
incline bench row 4x6-8(wide grip to upper back)(Machine+10, +25, +35, +40) this machine like the leg press has alot of pull on it which makes it also not the kind of machine you put 2,3,4 45's on and row away on. I call these old style machines "ego busters" lol
seated reverse grip low rows 4x10-12(40,55,70,85) basically on this machinelifefitnessrow.jpglifefitrnessrow2.jpg
standing low row with rope 4x10-12(40,60,80,100) I may have broke this calble set up because there was a sign on it 10 minutes later, what a piece of shit, but it worked)
behind the neck pulldowns 4x20(30-45-60-75)
db shrugs 4x6-8-hold at top count of 5(20's,30's,40's,45's)
standing horizontal shrugs on rear delt flye machine-4x10-12(30,45,60,75) basically standing away facing the flye machine, grab the upper part of the handles wide and pull/shrug them back, hold then repeat. oh and set the handles as if you were going to do flyes